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Eating before you exercise is like fueling up your gas tank to get you from Point A to Point B. It allows you to get through
your workout from start to finish with enough energy. A pre-exercise meal serves a variety of purposes, including:

Fuels your muscles and feeds your brain. Any carbohydrates you eat far enough in advance of working out will help to release stored glycogen and carbohydrate into your blood stream to keep you going.

Gives you peace of mind in knowing that your body is well fueled.

What to Eat Before Working Out
What you should eat prior to working out will vary from person to person. It will be trial and error to determine what works for you and your routine. As a rule of thumb, you should look for foods that are easily digestible, and often high in carbohydrates
and low in fat, such as: toast, bananas, dried cereal, crackers, granola bars, dried fruit, nuts, fig bars, and/or small servings of peanut butter, jam or honey.

What to Avoid Eating Before Working Out
There are many foods that should be avoided before you exercise. You will want to limit high-fat sources of protein, such as greasy foods like fries and cheeseburgers. Instead, choose smaller portions of turkey, hard-boiled eggs or low-fat milk. Be careful
with sugary foods and beverages as they can give you a sugar high prior to exercise and may leave you without the necessary energy to finish your routine. Stay away from anything that is high in fiber, as this type of food could cause gastric upset during
your activity.

What to Eat After Working Out
Eating after you exercise can help you recover faster from your workouts. Chocolate milk or yogurt is a perfect post-workout option because each contains carbohydrates and protein. The protein will help build and repair muscle, and the carbohydrates will help
replenish glycogen stores that were used in your workouts. Some other options to help refuel your tank could include: fruit smoothies made with yogurt or milk and a handful of pretzels, juice with string cheese and some crackers, or bowl of your favorite
cereal and a banana.

The holiday season is often an exciting and much anticipated time of year. This season—for all its fun and festivities—often
comes with long lines, burdensome traffic, inclement weather and various pressures leaving you to feel stressed out and overwhelmed.

For many of us the holidays are nerve-wracking. Some attribute the stress to having to spend time with family, travel and excessive spending. But, in reality, the holidays are difficult because our self-talk, that never-ending commentary going on in our heads
that manages to rob us of joy and happiness. Below are three habits you can practice before, during and after family gatherings that will help with the process. Remember, it's not that people and situations make us feel badly, it's our self-talk about people
and situations that cause our negative emotions.

Robert Farra, PhD, Psychologist at NorthShore, provides the following strategies to help make the holidays truly merry:

Practice non-judging. Evaluation often makes our experiences less than enjoyable. Judging is labeling or evaluating something as good or bad, as valuable or not, as worthwhile or worthless. Judging sees the world as black or white, good
or bad. Harshly judging self and others is for many of us an extremely bad habit. Henry James wrote, “Three things in life are important: The first is to be kind; the second is to be kind; and third is to be kind.” We don’t know the circumstances behind
the person or thing we are judging including ourselves. Give your family, your friends and yourself a break. Practice non-judging.

Practice patience. Becoming impatient with self and others is a destructive habit. If you need to learn how to practice patience in preparation for the holidays, I recommend you go to any large grocery store between the hours of 5 to
7 p.m. Buy a few items and consciously choose to wait in the longest line. Be present in the moment and notice how your mind starts creating misery for you as you wait. Practice patience. I know, you could move much faster than the clerk who, according
to you, is moving in slow motion. But that’s not the point. Becoming irritated about something over which you have no control is fruitless. As you reach the conveyer belt, excuse yourself and choose the next longest line. Repeat until you are able to relax
and enjoy the moment.

Practice gratitude. Focus on the wonderful people in your life. Consciously think about how grateful you are for them. No they are not perfect! But, neither are you! Consider there are people and things for which you can be grateful
in adversity as well as those times everything seems to be going smoothly.

Do you get stressed out during the holidays? What do you do to reduce it?

Now is the time when our shopping lists for holiday giving may include items for children of varying ages. While walking through the aisles, you’ll see plenty of new toys along with many of the tried-and-true classics (like building blocks and dolls). With
all the options out there, how do you know which toys are best suited for what ages?

The most colorful or cute toy on the shelf doesn’t always make it the best choice. It’s worthwhile to recognize that children of varying ages have achieved different development milestones. Just as you wouldn’t give an infant a LEGO® set, you also wouldn’t
buy a four year old a teething rattle.

Kenneth Fox, MD, a pediatrician at NorthShore, gives the following recommendations when shopping for age-appropriate toys:

Safety first. Choose sturdy toys with washable surfaces. Watch out for small parts, sharp points or edges. Make sure attached pieces (eyes, buttons, etc.) cannot be torn or bitten off to create choking hazards. Avoid toys made of or decorated
with toxic substances or chemicals (paints, dyes, glazes or other embellishments). As much as possible, try to understand where toys or other gifts are made and avoid untrustworthy sources even if they appear to be bargains. Make certain batteries are not
accessible to curious and nimble little hands and mouths. Battery- or electric-powered toys should be labeled “UL approved.” For more detailed information on specific toys consult Consumer Protection Safety Commission website (www.CPSC.gov).

Read the packaging information. Most toys include a recommended age on the packaging. These labels, based on a typical child’s abilities and skills at a particular age, should serve as guidelines. But remember, every child is different
and develops at his own pace. Ask yourself the basic question: “Is this toy right for this particular child, given his particular developmental stage?”

Resist buying toys that a child can “grow into”. Age guidelines on toys exist for a reason. As nice as it may be to stock up on new toys for the growing child, it’s often hard to keep these toys out of reach until they are age appropriate.

Choose usefulness over fad, “must-have” toys. Every year there are countless new toy trends and gimmicks. It often is best to stick to options that have been around long enough to be dependable and tested. The best, most fun toys often
have an unstructured aspect. They invite and engage the child’s imagination and creativity.

Kids learn a lot both by receiving and by giving. Basic capacities for empathy emerge in childhood through experiences with gift exchange and through symbolic play. Kids learn to be generous givers and gracious receivers of gifts through
practice, guided by caring adults. From choosing, wrapping and presenting gifts to others, a capacity for empathy is nurtured, supported and reinforced. Also, modeling how to show one’s appreciation is a great gift in itself. “Thank you” goes a long way, even
in today’s world of rampant consumerism.

Set limits on gifts and keep things simple. How often have you noticed that young children are often more entertained by gift wrapping and packages—like big empty boxes—for creative play? Art supplies are often the most treasured, enduring
and useful gifts.

As much as possible, try to connect a gift with an experience. For example, handmade or homemade gifts or cards in which the child participates creatively make for heartfelt and memorable experiences. A book about or memento of a particular
activity, thing or place that a child can then have direct experience with in a hands-on way, makes for a wonderful, cherished gift.

Play is essential to a child’s physical, cognitive, social and moral development. Toys, books and experiences that enrich creative play make wonderful gifts for the season and support healthy child development all year long.

Can you remember a time when one of your children received a toy not well suited for his or her age? What did you do?

Walk into any public restroom and you’re certain to see a sign stating that employees must wash their hands before returning to work. Hopefully you know that this sign applies to more than just employees—you should be washing your hands after going to the
bathroom, too!

Not only does washing your hands with soap and water for 20 seconds help wash away the dirt and grime, it also helps remove germs including viruses and other potentially harmful bacteria.

Becky Miller, MD, Infectious Disease Physician at NorthShore, gives the following tips on the importance of washing your hands:

How often do you purge your medicine cabinet? You should plan to clean through your cabinet and properly dispose of any medications every six months. Using expired medications can be hazardous to your health. Therefore, you should not be saving unused prescription
medications for later use, nor be saving expired prescription or over-the-counter medications.

Tina Zook, Pharmacy Manager, provides the following instructions for properly disposing of medications:

Do not flush medications down the toilet. Most medications should be disposed of in other ways. For a complete list of medications that can be flushed down the toilet or poured down the sink, refer to the
FDA website.

Follow any specific medication disposal instructions on the drug label or patient information.

Contact your city or county government’s household trash and recycling services for locations to return your unwanted medications (Drug Take-Back Programs). Find out if there are any restrictions on the types of medications that can be returned.

There will be instances where instructions are not given on the drug label and a drug take-back program is not available. In these cases, you follow the following steps for disposing of medications:

Take the medication out of the original containers (do not crush tablets or capsules) and mix the medication with an unpalatable substance (kitty litter or used coffee grounds).

Place the mixture in a sealable bag or empty container to prevent the medication from leaking or breaking out of a garbage bag.

Throw the sealable bag or other container in the household garbage.

How often do you clean your medicine cabinet? What has your process been for disposing of medications?

At one time or another, whether it’s because of work, family or social situations, almost everyone may feel anxious or stressed out. While these feelings are normal and common, when they begin to impact your daily activities and relationships it may be something
that requires attention and/or medical help.

Anxiety may trigger intense negative thoughts and feelings, panic attacks and withdrawal from usual activities. The most common types of stressors that bring people in for treatment include: social stress, environmental stress, physical stress and the stress
associated with the way we perceive our ability to handle these stressors.

A common question asked by those who seek treatment for anxiety is: Will I ever feel normal again? Bethany Price, PhD, Psychologist with NorthShore, encourages her patients to follow three steps to overcome their anxiety and return to a more “normal” lifestyle:

Recognize that it is normal to experience stress and anxiety. Determine which stressors that trigger these emotions can be resolved and which may need to be accepted.

Examine the ways that your thoughts are distorted by learning to recognize how problems tend to be magnified and then correct this faulty way of thinking.

Develop a plan to reengage yourself in activities that have been avoided. With support and guidance, individuals often find that they are even better prepared to handle future stress.

All of the holiday treats and temptations on the table can make for a difficult time managing your weight and portion control. While it’s okay to indulge from time to time, it’s important to make smart choices to help keep your plate balanced.

According to the USDA’s MyPlate recommendations, half of your plate should consist of fruit and vegetables, accompanied by grains, protein and dairy. You may find it hard to have this much balance on your plate during the holidays, but planning in advance
and thinking through your meal choices can be a huge help for keeping your plate (and waistline!) in check.

Goutham Rao, MD, gives his insight on how to plan your portions and still be able to enjoy the holidays:

Be selective about what you put on your plate. There is no need to deprive yourself of holiday treats, but be sure to watch your portion size. You also want to make sure that you are including plenty of fruits and vegetables on your plate.
You can enjoy a smaller slice of pie just as much as a full slice.

Don’t be afraid to adapt recipes to include more healthy additions. Finding ways to remove salt, sugar and fat from recipes can help keep the calorie count down.

Watch what you’re drinking. Alcoholic beverages can contain just as many calories as the main course. Try to keep it light and drink in moderation. Avoid other high-calorie drinks such as regular soda pop, milkshakes and fruit juices.

Make physical activity part of your holiday routine. This can be something simple such as taking a walk every evening after dinner.

What is your favorite holiday treat? What do you do to resist temptation and overeating?

With the holidays right around the corner, it’s hard not to be tempted by flavorful sides, festive drinks and decadent desserts. For those with diabetes, the struggle to avoid some of these foods may be a challenge, especially with many planned family dinners
and holiday parties.

However, diabetics don’t have to completely deprive themselves from the traditional foods and meals that the season brings. Romy Block, MD, a NorthShore endocrinologist, gives the following tips for managing diabetes during the holidays:

Pay attention to what you are eating. Choose quality over quantity. Rather than having a whole slice of pie, have a smaller portion. When you know you’ll be tempted by sweets, eat a salad or lean protein for dinner. This way you won’t already
be raising your sugars and can enjoy a dessert without feeling guilty.

Drink lots of water. While it can be hard to reign in your portions during the holidays, you should be monitoring your sugar levels frequently. In fact, you may need to do so more often given the abundance of sweets available. Water can
help balance out sugar levels.

Limit your alcohol consumption to no more than one drink per hour and no more than two drinks per evening. When you do drink, be sure you are always doing so with food.

Get a good night’s sleep. Sleep helps the body’s regulatory system and weight loss. If you can, try to get eight hours a night.

Don’t stress out! Relaxing can help to reduce your sugar levels. Instead of worrying too much about what the season will bring, try to set aside time each day for exercise and engaging in activities that you enjoy.

It’s important to note that these tips shouldn’t just apply to the holidays. Managing your diabetes is a process and making small changes can really help to make a big difference.

What ways have you found success in managing diabetes during the holidays? What holiday foods are the hardest for you to avoid?

Smoking is an unhealthy habit that can be hard to break. While we’ve all heard of the many ways quitting can be made possible—cold turkey, medications, nicotine patches and gum, or therapy—it often comes down to one’s determination and ability to make changes.

It is important to understand that it is never too late to quit smoking. Even if you’ve tried to quit before and haven’t accomplished it, you can still find success quitting in the future. Stacy Raviv, MD, a NorthShore pulmonologist, gives her insight on
how quitting can improve your health:

Decrease risk of cancer. Smoking is one of the leading causes of cancer. Quitting can help greatly reduce your risk of getting lung and other cancers.

Limit loss of lung function, reduce cough and shortness of breath. Smoking greatly impacts your respiratory system. Quitting may make it easier to breath, exercise and stay active.It may also prevent progressive worsening of one’s breathing over time.

Improve bothersome asthma and allergies. If you are a smoker and suffer from asthma or allergies, you may notice a significant change in your symptoms once you quit smoking. Smoke is often considered an irritant and trigger of allergy and
asthma symptoms.

Decrease blood pressure. Smoking can impact your heart and blood vessels, causing elevated blood pressure and an increased heart rate. These factors can lead to other heart problems, including heart disease and atherosclerosis.

Decrease your risk for heart attack and stroke. While most smokers do not actually develop lung cancer or even emphysema, heart attacks and strokes are very common diseases made even more common by smoking.

Stay alive and healthy for those you care about. They will thank you for it.

Have you tried to quit smoking? What methods worked for you? What didn’t?

A dash of salt here and there for flavoring can’t hurt, right? While moderate amounts of sodium in your daily diet are fine, it’s often easy to eat more than necessary. Look on any label – especially those of pre-packaged and more-processed foods—and sodium
is almost certain to be one of the ingredients.

The American Heart Association recommends 2,300 mg daily as the highest daily acceptable level, and if you are over 51 years, African American or have heart disease including high blood pressure, the recommendation is 1,500 mg.

Too much salt can lead to health problems, including cardiovascular disease particularly hypertension. For this reason, it’s never a bad idea to learn some quick ways to pass on the salt.

Read the label. Before purchasing and consuming food, read the label. If the total sodium value on the label is more than 5% of the recommended daily value of sodium, you may want to reconsider purchasing or at least limit your portion
size.

Pass on passing the salt shaker. Maybe the easiest way to avoid eating too much salt is to not have the shaker on the table during mealtimes. If you are looking to add additional flavors to a dish, use herbs and spices. There are also sodium-free
mixes available that can provide lots of flavor without the sodium.

Eat in, not out. More often than not when you eat out – especially at fast food restaurants—more sodium will be added than what you would typically use at home. The best way to reduce your salt intake when you’re out to eat is to avoid
adding additional garnishes (pickles, ketchup, mayonnaise, mustard, etc.) to your meal and to watch your portion size.

Opt for the low- or reduced-sodium choices at the grocery store. If you can, choose natural ingredients and skip the frozen, processed and packaged food options.

What do you do to limit your sodium consumption? What is one salty food you couldn’t live without?